In order to quickly reduce the arm and eliminate the "bye-bye meat" on the arm, it is necessary to find the target muscle group of the corresponding part-triceps brachii for targeted training. Finding the right target muscle group is to find the strength of the target muscle group in training, avoid doing useless work, and always remind yourself to use the strength of the target muscle group in training, so as to get effective training. Next, I will introduce some targeted training of triceps brachii with bare hands.

Hands-free training-triceps flexion and extension

1. Lie on the floor, bend your elbows and keep your fingertips flush with your chest.

2. Stretch your elbows and push your upper body and hips off the ground.

3. When your elbow is fully extended, bend it again and lower your body back to the ground.

4. Repeat the above actions. 12, 3~5 groups

Unarmed Training-Narrow Push-ups

1, push-up preparation posture

2. The hand spacing is less than or equal to 0.5 times the shoulder width (the narrower the spacing, the more difficult it is, and the greater the stimulation to the triceps brachii)

3. Keep your arms close to your body and bend your arms until your chest is close to the ground.

4. The strength of triceps brachii supports the body.

5. Repeat the above actions.

Note that friends who can't complete standard posture push-ups can choose to stand back and do kneeling push-ups.

I hope I can help you and adopt it.